Here is the plan going forward:



This is a modification of the TM for Powerlifters from the TM advanced ebook, basically taking the bench every week and adding in some of the recommended accessories.

• RDLs and rows to facilitate posterior chain growth to aid DLs.
  
• Wednesday press will be alternating weeks of 3x5 heavy and 5x5 medium, and a mix of behind the neck, push and regular presses. I will assess the impact on intensity day bench and modify if required.
  
• Bicep curls for elbow health on recovery day.
  
• All major lifts done for 3RMs on intensity day, with additional bench accessory and pulling accessory work (keeping volume low and intensity high).
  
• If I struggle again to get my deadlift moving, will consider alternating weeks of speed squat/3RM deads and 3rm squats/speed deads, or rotating RDLs and speed deads on volume day.

That's a real nice looking program dude, bookmarking this post.

Also will be curious to follow how you progress with it, GL.

Cheers, bud! There are so many permutations from both ebooks, hopefully I put something together that works for my weaknesses at the moment. Aiming to hit this meet in October squatting and pulling 200kg and benching 100kg as 1RMs.

Forgot to add will be pausing first rep of each volume set, and adding paused singles at 10% less than 3rm weight for practice.

Weight loss has stalled at the moment, so will be taking some noodz this weekend and evaluating whether to continue cutting for another month or upping calories a bit and going back into a gain mode. Fluctuating between 169-171 depending on whether ate carbz the previous day. Having a steady diet of rum for a weekend did not help.

Surely your squat is over 200kg already.

estimated squat 1rm is around there now depending on calculator, pull (especially without straps) might not be close. Hopefully I'll be able to surpass on all three

27th June: Recovery

Squat: 285x3x3
Klokov Press: 85x5x3
Ab Roller: +25x8, bwx10x2
Supersetted some tricep pushdowns with curlz.

I ****ing love recovery day.

My wife squatted her body weight for three sets of five (145). Still a bit of linear progress left i think, but she wants to try a heavy triple next workout, so we'll see how that fares.

I tried the Paul Carter elbows thing, found the bar less secure on my back at the working weight. I need to keep practicing it as it definitely lowered the strain on my elbows at lower weigh, and it could have been the polyester shirt (rather than my usual cotton), but it kept sliding down my back and putting even more strain on my hands at the work weight.

I chalk my shirt for anything over 315

gonna need vids of wife squatting

research purposes only

yeah, should have but didn't take my chalk in for recovery day. i haven't been in the habit of shirt chalking, but it made a hell of a difference when i tried it on monday's bench that i will definitely be doing more of it.


Honestly, she has really great squat and deadlift form. Bench and press still need a fair bit of work.

But those vids stay private for now

how long has the wife been lifting for aidan? i think it's great you both live the same lifestyle, im sure it makes it a lot easier when it comes to meals.

fyp

Yeah, it's pretty damn cool! (i guess i should tell her that more often )

She started going to the gym the same time i did, about 18 months ago, with a weight loss goal. We were both less educated about the whole thing then. She pottered around doing various stuff, some with a PT and some without. I finally convinced her that doing more compound barbell stuff and actually progressing the weight lifted would be of benefit. So we started out working squats into her lifting, she got the basics really quickly and we moved on to the other lifts in time.

She can still be a bit flaky, some days she just doesn't want to lift heavy things. But she really likes setting a new PR, and is very happy with the physical results.

Our meals are pretty good, we just eat to much at the moment. She is an excellent baker, so we often have cake/cookies at home. I try to take as much to work to share as possible, but my weaknesses overcome me sometimes.

mine is also a top notch baker, and cook. i can see why a women might not want to lift heavy things as often as men, my wife would be a 1000xs more likely to hop on a treadmill than pick up a barbell.either way it sounds like you guys are pretty happy together, and that my friend is trully priceless.

+1 to having an awesome wife/baker, "oh you're making cupcakes, I'll have a 1000."

On one hand I wouldn't want to marry an awesome baker as I'd gain 100lbs in 2 years

on the other, **** it, I'm married, who do I have to impress?

Your mistress

30th June 2012: Intensity

Squat: 405x3
Bench: 195x3
Deadlift: 355x5 (2 mixed, 3 strapped)

Chins and dips: BWx10x2 back to back to back to back

Yeah budday, four plates. Probably had a fourth, doubt I had five. Camera broke so no vids, which is a real shame. This is going to be a problem going forward... Third rep of bench was a real grind, but got it up. Chalking shirt and bench made a massive difference. Deadlifts were fine, had more reps in me except my grip sucks balls. 315 wouldn't even budge with double overhand. Was getting close to closing time at the gym so had to rush and couldn't do weighted dips or chins, just rushed through some reps.

Two five guys double bacon cheeseburgers with everything and a soda PWO, feels good man.

Try and get some end of month noodz tomorrow, if i can fix the camera. Weighed in at 168.6lbs this morning.

nice job on the 4 plate squats. your new worlout plan looks awesome im gonna save it as a template

congrats! sucks about the camera.

Cheers buddy! Some of the detail is missing, pm me or post if you need more explanation on what percentages to do on each day. Full credit to the Texas Method ebooks, they're really good.

Thanks! Its a pretty ancient point and shoot sony, and it has this lens cover that should automatically slide back when it is turned on. For some reason it is stuck in the closed position, so i'll have to see if I can fix/remove those little covers. It's done pretty well for a 10yo camera, traveled lots of places with me.

will do thanks aidan

July 2nd: Volume

Squat: 350x5x3
Bench Press: 180x5x3
RDL: 185x8x3
Cable Row: 180x6x2, 165x10

Squats felt a bit hard on the day less rest, bench was fine, RDLs were fine but I get sick DOMS and was too pussy to up the weight. Wanted to do Pendlay rows but hamstrings too fried to get a good position.

Eating mounds of pork and sweet potato's, ice cream and fudge for dessert...

Fixed my camera, so update for noodz:



Down 12ish pounds in the three months April-July, original noodz:



Still got some work to do.

Noodz!!!!!

I don't think your genes are bad at all. If you did a hypertrophy type workout
of 40-60 reps per bodypart as suggested by Lyle, I think you would blow up your lats and literally fly away. You have really good vtaper already.

But I know I know you want to be strong. Just saying the physique seems to coming along just fine for the type of workouts you are doing. I see some abs also. Nice.

Some day quads. I stalk the log on the regular for the quads.

good job on losing the weight while moving up to a 350 volume day O_O